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1 can (14 1 ⁄2 ounces) chicken broth<br />
1<br />
⁄4 cup dry white wine<br />
4 new red potatoes, quartered<br />
3 carrots, cut into 1 ⁄2-inch chunks<br />
1 medium onion, finely chopped<br />
2 cloves garlic, minced<br />
1<br />
⁄4 cup chopped parsley<br />
1 bay leaf<br />
Pinch of saffron threads<br />
or 1 ⁄4 teaspoon turmeric<br />
SAFFRON FISH STEW<br />
• • • • • • •<br />
1 pound firm fish (halibut,<br />
haddock, cod, pollack)<br />
fresh or thawed, cut into<br />
8 pieces<br />
1 small red pepper, cut into<br />
chunks<br />
1 cup frozen peas, thawed<br />
Place broth, wine, potatoes, carrots, onion, garlic, parsley, bay leaf, and saffron in pressure<br />
cooker. Close cover securely. Place pressure regulator on vent pipe and set heat control at<br />
400°. When pressure regulator begins a rocking motion, cook 2 minutes. When cooking<br />
time is complete turn control to OFF and remove heat control. Cool cooker at once.<br />
Add fish, pepper, and peas. Close cover securely. Reconnect heat control. Place pressure<br />
regulator on vent pipe and set heat control at 400°. When pressure regulator begins a<br />
rocking motion, cook 1 minute. When cooking time is complete turn control to OFF and<br />
remove heat control. Cool cooker at once. Discard bay leaf.<br />
Nutrition Information Per Serving<br />
8 servings<br />
174 Calories, 1 g Fat, 40 mg Cholesterol<br />
1 pound lean beef, cut into<br />
1-inch cubes<br />
5 cups water<br />
1 can (14-15 ounces) diced<br />
tomatoes<br />
1<br />
⁄2 cup chopped onion<br />
1 cup sliced carrots<br />
1<br />
⁄4 cup chopped celery<br />
1 clove garlic, minced<br />
2 tablespoons parsley flakes<br />
MINESTRONE<br />
1 1 ⁄2 teaspoons basil<br />
1 teaspoon salt<br />
1 bay leaf<br />
1<br />
⁄4 teaspoon black pepper<br />
• • • • • • •<br />
1 can (16 ounces) Great<br />
Northern beans<br />
1 can (15 ounces) cut green<br />
beans, drained<br />
2 ounces fine noodles<br />
Place beef, water, tomatoes, onions, carrots, celery, garlic, parsley, basil, salt, bay leaf,<br />
and pepper in cooker. Close cover securely. Place pressure regulator on vent pipe and set<br />
heat control at 400°. When pressure regulator begins a rocking motion, cook 10 minutes.<br />
Allow pressure regulator to rock for 1 to 2 minutes at 400° and then slowly turn the heat<br />
control down, stopping just at the point where the pilot light goes out. When cooking<br />
time is complete turn control to OFF and remove heat control. Let pressure drop of<br />
its own accord. Add Great Northern beans, green beans, and noodles. Reconnect heat<br />
control and set heat control at 225°. Simmer uncovered 10 minutes. Garnish with Parmesan<br />
cheese, if desired.<br />
Nutrition Information Per Serving<br />
10 servings<br />
234 Calories, 6 g Fat, 44 mg Cholesterol<br />
1 tablespoon vegetable oil<br />
1 cup finely chopped onions<br />
1<br />
⁄2 cup finely sliced celery<br />
3 cups chicken broth<br />
4 cups peeled, diced potatoes<br />
1<br />
⁄4 teaspoon white pepper<br />
POTATO SOUP<br />
ZESTY HOMEMADE CHILI<br />
1<br />
⁄4 teaspoon basil<br />
• • • • • • •<br />
1 can (12 ounces) evaporated<br />
skim milk<br />
Salt to taste<br />
Preheat pressure cooker at 325° for 5 minutes. Pour oil in pressure cooker. Sauté onion<br />
and celery until soft. Add broth, potatoes, pepper, and basil to pressure cooker. Close<br />
cover securely. Place pressure regulator on vent pipe and set heat control at 400°. When<br />
pressure regulator begins a rocking motion, cook 5 minutes. Allow pressure regulator to<br />
rock for 1 to 2 minutes at 400° and then slowly turn the heat control down, stopping just<br />
at the point where the pilot light goes out. When cooking time is complete turn control<br />
to OFF and remove heat control. Let pressure drop of its own accord. Remove 2 cups<br />
of potato mixture; place in blender or food processor and process until smooth. Return<br />
to pressure cooker and stir in evaporated milk.<br />
Nutrition Information Per Serving<br />
6 servings<br />
160 Calories, 2 g Fat, 2 mg Cholesterol<br />
1 1 ⁄2 pounds ground beef<br />
1 can (8 ounces) tomato sauce<br />
1<br />
⁄2 cup water<br />
1 cup chopped onion<br />
3<br />
⁄4 cup chopped green pepper<br />
2 cloves garlic, minced<br />
1 tablespoon chili powder<br />
1 teaspoon salt<br />
1 teaspoon ground cumin<br />
1<br />
⁄2 teaspoon black pepper<br />
1<br />
⁄2 teaspoon oregano<br />
1<br />
⁄4 teaspoon cayenne pepper<br />
• • • • • • •<br />
1 can (15 ounces) kidney<br />
beans, drained and rinsed<br />
Preheat pressure cooker at 350° for 5 minutes. Brown beef. Add remaining ingredients<br />
except kidney beans. Close cover securely. Place pressure regulator on vent pipe and set<br />
heat control at 400°. When pressure regulator begins a rocking motion, cook 5 minutes.<br />
Allow pressure regulator to rock for 1 to 2 minutes at 400° and then slowly turn the heat<br />
control down, stopping just at the point where the pilot light goes out. When cooking<br />
time is complete turn control to OFF and remove heat control. Let pressure drop of its<br />
own accord. Stir in kidney beans.<br />
Nutrition Information Per Serving<br />
4 servings<br />
432 Calories, 17 g Fat, 111 mg Cholesterol<br />
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